CrossFit Training Valley – CrossFit
3 Rounds of:
16 Kettlebell Sumo Deadlift High Pull
200 meter jog
Followed by. . .
WOD movement prep
8 minutes to Max Weight of complex x 3
2 Power Cleans
Use the 8 minutes to move as much weight through the above complex.
Rules of the Complex are as follows:
o Athlete must keep hands on the bar through all lifts
o Athlete needs to pause long enough for each movement to be
identified (show control in each movement)
o Athlete cannot Hang Power Clean 1st Clean after completing
Deadlift #3. Barbell must come from the floor.
o Athlete cannot Squat Clean to a Thruster
3 sets of:
Y’s, T’s and W’s x 5-10 reps in each position